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The ankles are notoriously injury prone. According to "The New York Times," they are the most commonly injured body part in sports. Because the ankle is weakened after a sprain, between 30 percent and 80 percent of people with ankle sprains will sprain that same ankle again. Yoga can improve balance and increase strength in the ankles, helping to heal and prevent injuries.

Alignment

It is crucial to properly align the feet while practicing any type of yoga pose. Ground through all four corners of your feet, pressing into the big toe mound, the baby toe mound, the inner heel and the outer heel. Distribute your weight equally through both feet. During a standing pose such as Mountain pose, you can help find a grounding quality by lifting your toes up toward the sky before planting them on the floor firmly. When doing lunges such as Warrior I or II, keep your knee from extending over your ankles.

Viparita Karani

Also known as Legs Up the Wall pose, Viparita Karani is a restorative pose that allows stored-up blood and lymph fluid to flow out of the feet and ankles back through the body, bringing oxygen back to the legs and feet. Simply lie on your back with your butt as close to the wall as possible, and extend your legs up vertically against the wall. You may wish to place a blanket or bolster under your lower back for more comfort.

Vrksasana

Vrksasana, or Tree pose, is a balancing pose that also engages the shoulders and thighs. According to "The New York Times," research suggests that bad balance is to blame for bad ankles. Perform Vrkasana by shifting your weight to one foot, and lifting the other foot and placing it on the inner leg. Place the foot above or below, but not on, the knee. Extend the arms upward above the head, or press palms together in prayer position.

Malasana

Malasana, also called Garland pose, is a squatting pose that stretches the ankles, back torso and groin. The pose also strengthens the muscles of the feet, toes and lower legs. With your feet about hip distance apart and your knees directly over your ankles, squat. You can place a folded blanket under your heels if they don't reach the ground. Try to keep from folding your upward body forward, and keep an upright spine. Press your hands together in prayer pose and ground through all four corners of your feet.

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About the Author

Michelle Wishhart is a writer based in Portland, Ore. She has been writing professionally since 2005, starting with her position as a staff arts writer for City on a Hill Press, an alternative weekly newspaper in Santa Cruz, Calif. An avid gardener, Wishhart worked as a Wholesale Nursery Grower at Encinal Nursery for two years. Wishhart holds a Bachelor of Arts in fine arts and English literature from the University of California, Santa Cruz.